Enhancement of Performance

Enhancement of Performance
© Food Fitness First, Inc., ® All Rights Reserved.
AVOID During Training:
 Amino Acids- Increases the Level of Growth Hormone, has potential
anabolic effect; the Body can’t determine if Foods or Supplements.
o Excess- Converted to fat which Promotes Weight Gain; can also
contribute to Calcium Losses, Gout and Dehydration.
 Alcohol- Decreases Hand Tremor and Anxiety, Enhances Physiologic and
Psychological Functions; may cause Dehydration (acts as a diuretic).
o Reduces- Accuracy, Hand-Eye Coordination, Balance, and Reaction
Time.
 Caffeine- Increases BMR/Basal Metabolic Rate, Increases the Utilization of
Free Fatty Acids and Spares Muscle Glycogen.
o Daily Safe Level- 100 to 300 mg. 5 mg. /kg. Of weight provides a
stimulant effect that is within the Guidelines of the International
Olympic Committee.
o Excess- High Carbohydrate with Caffeine stimulates the release of
Insulin which inhibits the release of Fatty Acids.
 Anabolic Steroids- Increases Muscle Mass to provide an Improved Physique
or Performance. Steroids are banned. The Athlete must consume Adequate
Protein and be involved in a Rigorous Weight Training Program to be
effective.
o Problems- Premature Coronary Heart Disease, Liver Damage,
Baldness, Growth of Body Hair, Edema (Fluid Retention), Stunted
Growth in Children, Shrinkage of the Testicles, Male Breast
Enlargement, Irregular Menstrual in Women.
 Aspartates- Magnesium and Potassium Aspartates Enhance Free Fatty Acid
Oxidation, Improve Motivation, Decrease Ammonia Buildup, Spare Muscle
Glycogen, May Relieve General Fatigue and May have the Potential to
Enhance Athletic Performance.
 Bee Pollen- has not been shown to Enhance Athletic Performance, may
cause an Allergic Reaction, Improves the Ability to Train at Higher Levels,
Athlete Recovers Faster during a Workout.
 Branched Chain Amino Acids (Isoleucine, Leucine, Valine)-
Supplementation is not necessary, the Body can make these.
o Alanine- Important Nitrogen Sources that may be converted to
Glucose for Energy.
AVOID During Training:Enhancement of Performance
© Food Fitness First, Inc., ® All Rights Reserved.
 Carnitine- During Exercise spares the use of Muscle Glycogen and
Enhances the Utilization of Fatty Acids for Energy
 Creatine- Increases Body Weight, Muscle Mass, and Energy; Improves
Training Intensity and Recovery in Anaerobic Sports; Risks with 20-25
grams per day in Adults with a Normal Kidney Function (BUN, Creatinine
Levels)
o Supplement- is Creatine Monohydrate; During Protein Metabolism
Creatine is made in the Body, High Levels that Athletes use can’t be
obtained from the Diet
 Gelatin- has a constituent Amino Acid, May Enhance Carbohydrate
Consumption; Prevents Damage to the Connective Tissues (May Cause
Muscle Weakness).
 Inosine- is Marketed for Endurance and Strength, May enhance Oxygen
Delivery to the Cells, May Improve ATP Production in Muscles.
o AVOID- if you have Gout
 L-Tryotophan- Relieves Depression, Premenstrual Syndrome, Insomnia,
Increases the Growth Hormone Level (Potent Anabolic Effect), Induces
Drowsiness, Diet can Supply without Supplementation.
o Excess- Decreased Athletic Performance Converted to fat which
Promotes Weight Gain; can also contribute to Calcium Losses, Gout
and Dehydration.
 Phosphate Salts- Reduces Production of Lactic Acid, Relieves Fatigue,
Increases Maximal Oxygen Uptake and Work Output, may Enhance Athletic
Performance.
o Always- take with Food, 1 Gram with Meals and Fluids 4 times per
day pose no Medical Risks.
 Sodium Bicarbonate- may Enhance Athletic Performance, may be helpful to
Athletes who utilize the Lactic Acid Energy System, helps to Buffer Acid
Production during Exercise that may cause Fatigue.
-Excess- May Result in Alkalosis, Diarrhea and Bleeding
 Vitamin B15- is Marketed as Calcium Pangamate, Pangamic Acid, etc... but
does not seem to be Effective in the Enhancement of Performance
o Improves Oxidative Metabolism, Enhances Aerobic Endurance,
Increases Glycogen Levels to Enhance Oxygen Utilization and
Increase Muscular Creatine Phosphate.
 Wheat Germ Oil- Improves Central Nervous System Function and Enhances
Muscle Glycogen Metabolism, Octacosanol is the Proposed Active
Ingredient NOT Vitamin E